Intro to Endurance

Intro2Endurance     By Coach Brock 6-week endurance program starting Sept. 19! Meeting Mondays, Tuesdays, & Thursdays 7:30p-9p. Cost is $162. What is I2E? I2E is a 6-week program designed for CrossFitters interested in improving their running prowess. This will be accomplished through what I consider to be the 4 main areas of running performance: Strategy, […]

A Hands on Approach

We use every single part of our body on a daily basis in CrossFit. With all of that use typically comes soreness and muscle tightness. If your quads are tight, we have foam rollers and the (not-so) beloved couch stretch to help deal with that. If your back is tight, we have the pigeon stretch […]

Soreness: Why, When, & What to do

As we turn our calendars to July, we find ourselves in the middle of summer. A time when many lose sight of their goals. But here at Worthy, we have goals and are aggressively motivated to achieve them. That means increasing muscle size and tendon strength with our hypertrophy program while honing technique and skills—personal […]

Sunday Swimming

We’re super excited to announce a specialty class being offered this summer: SWIMMING! This class will meet once a week for four weeks, June 5th-26th, at 4pm, on Sundays. We have reserved pool time at the Rose Pool on CMU’s campus right next to the SAC for our sessions, which will last 1 hour. This […]

What's Ahead

Post Test week and what’s next Last week was the culmination of all the hard work put in over the past 12 weeks that resulted in some pretty impressive increases in overall 1-rep maxes of your lifts. I ran the PR report through Wodify and found that there were 293 reported weightlifting PR’s and there […]

The Journey

How do you measure success? Is it by how much money you make per year? Heaviest one rep max? Being able to perform muscle ups or double unders for days? Those are all real successes, but they are the result of many other “smaller” successes made along the way. Before I move on, I want […]

The Positives of Negatives

Using negatives to break through your gymnastics barriers Do you want your first pull-up, push-up, muscle-up, or dip? If you already have one, you probably want to start making them look effortless. Maybe, you’re wondering why you’ve been stuck using bands, but that pull-up isn’t getting any closer. Gymnasts have used one secret for years […]

…but I scaled the workout

Scaling Coach: “You KILLED that workout! Nice job!” *Highest of fives* Athlete: “Yeah, but I scaled it.” I’ve heard this before. I’ve said it to myself for so long. Right off the bat, let’s clear the air about scaling: there is no shame in it. Don’t beat yourself up over scaling a workout, as if […]

Olympic Lifting Shoes

  You’ve probably seen many people wearing Olympic lifting shoes. There are clear benefits that come with wearing them while performing the lifts, and there is also controversy surrounding whether or not they should be worn during other lifts, such as the Deadlift. For the next few paragraphs, we’re going to dive in to the […]

Brace Yourself for Squats

Brace Yourself for Squats: Three Common Faults and How to Cure Them. If you’re a regular member of our classes you know this: we love to squat. The squat—air squat, back squat, front squat, and overhead squat are staples in a good squat routine—can develop much more than just raw strength. Heavy squats develop your […]